Circuit 1

Complete this round 3 times.

DB Floor Press In Deadbug

Complete 10 repetitions

Coaching Tips For DB Floor Press In Deadbug

Follow these cues to perform DB Floor Press In Deadbug correctly:

• Have the DB's in position before finding the deadbug position
• Find the deadbug position by lifting the knees and pressing lower back into the floor
• Press the DB slowly with control, locking the elbow each rep.

Circuit 2

Complete this round 3 times.

DB Crush Grip Floor Press

Complete 22 repetitions

The dumbbell crush grip floor press is a great horizontal press variation if you only have access to an equipment stack with just single dumbbells.

Benefits of DB Crush Grip Floor Press

The main benefit of the dumbbell crush grip floor press is its ability to build strength and endurance in the chest / horizontal press movement pattern.

How To Do DB Crush Grip Floor Press

1. Lye flat on the floor with the feet securely planted on the floor.
2. With the heads of the dumbbell securely placed in both hands, press the dumbbell upward so that the hands are inline with the shoulders.
3. Lock the elbows at the top of the repetition.
4. Return to the starting position with control.

Coaching Tips For DB Crush Grip Floor Press

Follow these cues to perform DB Crush Grip Floor Press correctly:

• Ensure you have a good grip on the heads of the DB
• Lower your elbows and gentle touch them to the floor
• Move with control.

Circuit 3

Complete this round 3 times.

KB Floor Press

Complete 14 repetitions

Coaching Tips For KB Floor Press

Follow these cues to perform KB Floor Press correctly:

• Rest the head of KB on the forearm
• Do not flare out the elbows, keep it close to the body
• Gently touch the elbows to the floor
• Lock the elbows at the top of each rep.

Circuit 4

Complete this round 3 times.

Glute Bridge DB Press

Complete 16 repetitions

Coaching Tips For Glute Bridge DB Press

Follow these cues to perform Glute Bridge DB Press correctly:

• Have the DB's in position before finding the deadbug position
• Press the lower back into the floor and do a hip thrust, maintain tension throughout
• Press the DBs slowly with control, locking the elbow each rep.

Single Arm KB Floor Press

Complete 14 repetitions

Coaching Tips For Single Arm KB Floor Press

Follow these cues to perform Single Arm KB Floor Press correctly:

• Ensure you have a good grip on the KB, with the thumbs tucked under the horns
• Lower your elbows and gentle touch them to the floor
• Move with control.

DB Floor Press

Complete 12 repetitions

The dumbbell floor press is an effective horizontal pressing variation, especially for beginners just getting into resistance training.

Benefits of DB Floor Press

The main benefit of the dumbbell floor press is its ability to create different types of stimulus in the horizontal pressing movement pattern.

How To Do DB Floor Press

1. Lye on the floor with the feet securely connected to the ground.
2. Start with the dumbbells out in front with the elbows locked.
3. Lower the elbows towards the floor creating an arrow head with the elbows and head (this means the elbows don’t flare out but also that they don’t come too close to the body).
4. Gently touch the elbows to the floor, but do not lose tension in the upper body and rest the elbows on the floor.
5. Press the dumbbells back to the starting position.

Coaching Tips For DB Floor Press

Follow these cues to perform DB Floor Press correctly:

• Touch elbows gently to the floor
• Lock elbows at the top.